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The Phytonutrient Revolution

How Newly Discovered Plant Nutrients
Can Heal What Ails You
by Dan W. Harper
Director of Research,
UniScience Group

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Copyright 2010 by UniScience Group Inc.

All rights reserved. No part of this publication may be reproduced or transmitted in
any form.
This book is intended to give general information, not personal, one-on-one medical
advice. No action should be taken based solely on the contents of this book. Instead,
readers who fail to consult with appropriate health authorities assume the risk of any
injuries.
The information and opinions contained in this publication are believed to be accurate
based on the information available to the author. However the contents have not been
evaluated by the U.S. Food and Drug Administration and are not intended to diagnose,
treat, cure or prevent disease.
The author and publisher are not responsible for the use, effectiveness or safety of any
procedure or treatment mentioned in this book. The publisher is not responsible for errors
and omissions.

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FABULOUS PHYTONUTRIENTS
If you want to achieve optimum health, you need to give your body the
nutrition it needs to function at peak performance. However, in our fastpaced modern world, that can be much easier said than done. Enter
phytonutrientsthe latest buzzword in healthful eating.
Phytonutrients are bioactive compounds found in certain foods
particularly fruits and vegetablesthat work together with vitamins,
minerals and fiber to promote good health. Studies show that a diet rich
in these foods can help reduce your risk of many diseases like cancer,
high blood pressure, diabetes, heart disease, stroke and many other
chronic and life-threatening diseases.
The problem is that, although the National Cancer Institute recommends
eating five to nine servings of fruits and vegetables per day, most of us are
lucky to get two or three a day. As a result, we arent providing our bodies
with the nutritional power needed to promote truly good health.

HOW PHYTOS FUNCTION

Scientists are continually discovering new ways that phytonutrients
help keep us healthy. Some studies show that they can:
block potential carcinogens from being formed in the body;
act as antioxidants to protect against cellular DNA damage;
stimulate detoxification enzymes;
fire up the immune system;
enhance cell-to-cell communication;
keep inflammation in check;
positively affect hormones;
help the liver eliminate toxins; and
function as antibacterial or antiviral agents.
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Because of these actions, phytonutrients can help reduce the risk of

many major diseases. Its no wonder that population studies clearly show
that people who eat a colorful variety of phytonutrient-rich fruits and
vegetables live longer, healthier lives.

The Best Phytonutrient-Rich Foods

While nearly all plant foods contain health-promoting phytochemicals,
the following are the most phyto-dense food sources:
1. Soy
2. Tomato
3. Broccoli
4. Garlic
5. Flax seeds
6. Citrus fruits
7. Melons like cantaloupe, watermelon
8. Pink grapefruit
9. Blueberries
10. Sweet potatoes
11. Chili peppers
12. Legumes, beans and lentils
Other phytonutrient-rich foods include green tea, red grapes, papaya,
kale, nuts and seeds, artichokes, Brussels sprouts, onions, apples, squash,
spinach, mangos, and mushrooms.

ANTIOXIDANT POWER
One of the most important roles phytonutrients play is that of
antioxidant. Antioxidants behave like scavengers of free radicals,
neutralizing them before they can do any damage to a cells components.

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Free radicals are the by-products of normal metabolism. They occur

whenever you eat, exercise or even breathe. Free radicals can also be
created by environmental pollutants, sunlight, cigarette smoke, fried or
charbroiled food, pesticides and by many of the chemicals found in
everything from household cleaners products to personal care products.
These errant molecules are unstable because they are missing an
electron. To complete themselves, these molecules steal an electron from
a neighboring molecule, leaving behind a new free radical. This process
can cause enormous damage to your bodys cells and will continue
unless an antioxidant halts the process.
Phytonutrients halt free radical damage by offering their own electrons
to the misbehaving molecules in place of the targeted cells electron.
When the phytonutrient electron pairs with the free radical molecule, it
converts it into a stable molecule that is no longer a threat.

THWARTING TOXINS
Phytonutrients work with the liver to neutralize and eliminate toxins
before they can make us sick. They do this by manipulating enzymes
called Phase I and Phase II detoxification enzymes.
Free radicals are produced during Phase I. Without adequate free
radical protection, the liver sustains damage every time it metabolizes
toxins. Fortunately, the phytonutrients in fruits and vegetables can help
prevent this damage. The most important antioxidant during Phase I is
glutathione. Foods rich in vitamin Cberries, citrus fruit, peppers and
tomatoescan help the body manufacture its own glutathione.
In one double-blind study, average glutathione levels increased nearly
50 percent by simply boosting vitamin C intake by 500 mg. per day. This
is easy to do by combining a multivitamin that provides 200 mg. of
ascorbic acid with several servings of foods rich in vitamin C.

REGULATING HORMONES
Phytochemicals can also help keep hormones like estrogen and insulin
at healthy levels. Excess amounts of these hormones are linked with an
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increased risk of breast and colon cancer, as well as diabetes, obesity and
some types of reproductive disorders.
Lately, the focus has been on the negative health effects of
xenoestrogenschemicals that have estrogenic properties. The human
body is bombarded with these environmental xenoestrogens every day.
They are in the foods we eat, as well as the personal care products,
pharmaceuticals, plastics, household products, pesticides, birth-control
pills and the sunscreens we use. However, according to researchers at the
Strang Cancer Research Biochemical Endocrinology Lab, certain
phytonutrients like those found in soy block these dangerous
xenoestrogens by occupying estrogen receptor sites throughout the body.

TYPES OF PHYTONUTRIENTS
Different types of phytonutrients have different functions in the body.
For example, some plant chemicals help eliminate toxins. Others protect
cells from damage. And, as weve seen, others regulate estrogen levels.
Here is a brief overview of the variety of phytonutrients that can help
ensure good health.
Allylic Sulfides. These compounds are known for their ability to make
you cry when you cut an onion. They also stimulate toxin-eliminating
enzymes and can protect against a variety of gastrointestinal cancers.
Population studies in the Netherlands found that the more onions you eat,
the lower your risk.
Garlic also contains allylic sulfides. Because of this, preliminary tests
suggest that this pungent herb may protect against the formation of
tumors. In fact, 76 percent fewer tumors developed in rats with cancer
who ate a garlic-rich diet when compared to those eating normal chow.
Other studies highlight allylic sulfides unique ability to keep
cholesterol and triglycerides from triggering blood clots. It also
discourages hardening of the arteries.
Carotenoids. These compounds are responsible for the vibrant colors
in many fruits and vegetables. Thirty to 50 of these compounds can be

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transformed into vitamin A in the body. Some of the best known

carotenoidslycopene from tomatoes, lutein from spinach and kale, and
zeaxanthin from leafy greenshave shown an amazing ability to prevent
and treat many diseases, including cancer and macular degeneration.
Flavonoids. Flavonoids are highly pigmented antioxidants that can
modify the bodys response to viruses, allergens and carcinogens.
Flavonoids also prevent platelets from sticking together and forming
clots that can lead to a heart attack or stroke. During one study, Dutch
researchers found that elderly men who ate fewer flavonoid-rich foods
were 32 percent more likely to die from a heart attack than those who ate
the most.
One of the most beneficial groups of flavonoids are called
proanthocyanidins, which can be found in French maritime pine bark, red
wine and grape seeds. Studies show that proanthocyanidin-rich grape
seed extract helps to prevent atherosclerosis, gastric ulcer, large bowel
cancer, cataracts and diabetes. With antioxidant effects 20 to 50 times
more powerful than vitamins C and E, pro-anthocyanidins have also been
found to benefit venous insufficiency, varicose veins and diabetic
retinopathy. There is also evidence that proanthocyanidins protect the
lining of arteries, lower cholesterol levels and shrink arterial plaque.
Isoflavons. The most well-known isoflavons are genistein and
daidzein from soy. These phytonutrients act like estrogen regulators and
help lower the risk of hormone-based cancers. A study of more than
21,000 women in Japan found that those who ate the most miso (a soy
based soup) had a significantly lower risk of breast cancer.
Indoles. Indole-3-carbinol, which is found in broccoli, cabbage and other
cruciferous vegetables, regulates hormones by reducing the levels of
harmful estrogen while increasing the more benign forms. It also stimulates
detoxifying enzymes in the gut and liver, which protects against many
toxins and carcinogens.
Isothiocyanates. Sulforaphane, abundant in broccoli, is the most
recognized type of isothiocyanate. Known for protecting against cancer,
researchers are discovering that isothiocyanates are very effective at
protecting the body against the damages triggered by cigarette smoke.
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Lignans. These plant-based estrogens defend against hormone-related

cancers. In clinical trials, the lignans in flaxseed not only help prevent
breast cancer, they also stem tumor growth by 50 percent. Lignans also
have the ability to lower both the cholesterol your body makes and
cholesterol from the foods you eat.
Monoterpenes. These phytonutrients work by blocking proteins that
promote cell growth in various cancers. It is a strong inducer of both Phase
I and Phase II detoxification enzymes that neutralize carcinogens.
Phenolic Compounds. More commonly called polyphenols, these
compounds are potent antioxidants that stimulate Phase II protective
enzymes while they inhibit Phase I enzymes. Particularly effective
polyphenols include ellagic acid from strawberries, epigallocatechin gallate
(EGCG) from green tea and curcumin from the curry spice, tumeric.
Saponins. Saponins are found in a wide variety of herbs, vegetables and
legumes. Potent cancer fighters, saponins bind with bile acids to eliminate
cancer-causing compounds. They also stimulate the immune system so that
it can detect and destroy precancerous cells before they develop into fullblown cancer. Saponins have the ability to bind to cholesterol in the
intestinal tract, which prevents absorption into the bloodstream. This lowers
the risk of heart disease.

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FINDING PHYTONUTRIENTS
Phytochemical

Sources

Benefits

Carotenoids
Beta Carotene
Lutein
Lycopene
Zeaxanthin

Red, orange and green

fruits and vegetables
including broccoli, carrots,
cooked tomatoes, leafy
greens, sweet potatoes, winter
squash, apricots, cantaloupe,
oranges and watermelon.

Inhibits cancer and helps

to prevent heart disease and
macular degeneration.
Functions as an antioxidant
and improves immune
function.

Flavonoids
Anthocyanins
Hesperidin
Quercetin
Rutin

Apples, chocolate, citrus

fruit, coffee, dry beans,
grains, grapes, green tea, most
herbs, onions, red wine and
soy.

Inhibits tumors and

inflammation as it aids
immune function. Prevents
blood clots.

Inositol
Phytic Acid

Nuts, soybeans and bran

from corn, oats, rice, rye and
wheat.

May retard cell growth and

act as an antioxidant.

Isoflavones
Daidzein
Genistein

Alfalfa, soybeans and soy

products.

Inhibits tumor growth,

limits production of cancercausing hormones. Acts as an
antioxidant.

Isothiocyanates

Cruciferous vegetables like

broccoli, cabbage, collard
greens, kale, cauliflower and
Brussels sprouts.

Detoxifies carcinogens,
blocks carcinogens and
prevents tumor growth.

Lignans

Asparagus, barley,
broccoli, carrots, flax, garlic,
legumes, nuts, oats, seeds and
wheat.

Antioxidant properties.
Lowers harmful estrogen
levels and may help prevent
hormone-related cancers.

Polyphenols
Ellagic Acid
Resveratrol

Apples, berries, citrus

fruit, green tea, grapes,
peanuts, whole grains and
wine.

Prevents cancer formation

by activating cancer-fighting
enzymes, halts inflammation
and acts as an antioxidant.

Saponins

Alfalfa, asparagus,
chickpeas, hibiscus, kelp,
nuts, oats and soybeans.

Binds with and flushes out

cholesterol. Stimulates
immunity. May prevent heart
disease and some cancers.

Terpenes

Cherries, citrus fruit peel,

rosemary.

Antioxidant. Blocks
cancer-causing compounds.
Slows cancer cell growth and
strengthens immunity.

Source: American Institute of Cancer Research

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Eating a diet filled with whole foodsespecially fresh, organic fruits

and vegetablesis the best way to get health-supporting levels of these
phytonutrients. Unfortunately, that can be all but impossible for many of
us. Instead, you can augment a healthy diet with a whole foods
phytonutrient supplement that provides a wide variety of these plant
chemicals. Combining fresh foods with a high quality supplement every
day can boost your immunity, enhance your energy levels and help you
guard against the degenerative diseases that unnecessarily afflict far too
many Americans as they grow older.

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SELECTED REFERENCES
Demark-Wahnefried W. Flaxseed supplementation (not dietary fat restriction)
reduces prostate cancer proliferation rates in men presurgery. Cancer
Epidemiology, Biomarkers & Prevention. 2008;17:3577-3587.
Dorant E. Consumption of onions and a reduced risk of stomach carcinoma.
Gastroenterology. 1996;110:12-20.
Fleischauer AT. Garlic consumption and cancer prevention: meta-analyses of
colorectal and stomach cancers. American Journal of Clinical Nutrition. 2000; 72:
1047-1052.
Gould MN. Cancer chemoprevention and therapy by monoterpenes.
Environmental Health Perspectives. 1997; 105:977979.
Hertog MG. Epidemiological evidence on potential health properties of
flavonoids. Proceedings of the Nutrition Society. 1996;55:385-397.
Mikstacka R. Antioxidant Effect of trans-Resveratrol, Pterostilbene, Quercetin
and Their Combinations in Human Erythrocytes In Vitro. Plant Foods for
Human Nutrition. 2010 Jan 27. [Epub ahead of print]
Nishino H. Phytochemicals in hepatocellular cancer prevention. Nutrition &
Cancer. 2009;61:789-791.
Szostak WB. Nutrition in prevention of age-related macular degeneration.
Przegl Lek. 2008;65:308-311.
Yamamoto S. Soy, isoflavones, and breast cancer risk in Japan. Journal of the
National Cancer Institute. 2003; 95:906-913.

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